Amarapayar Carrot Thoran / Gour Beans and Carrot Stir Fry

Cluster beans / Gour Beans / Amarakka have several health benefits. Gour Beans contains Vitamins, folate, iron and potassium. Cluster beans are rich in the protein and fiber which regulate the bowel movements and relieve constipation.

cluster beans have a little bitter taste, but the sweetness of carrot and the bitter taste of beans gives this thoran a delicious taste.

INGREDIENTS:

• Finely chopped Carrot- ½ cup
• Finely chopped Amarapayar / Gour Beans - ½ cup
• Roundly cut Green chillies - 6 nos
• Finely chopped Onion - ½ cup
• Grated Coconut - 1 cup
• Turmeric powder - ¼ tsp
• Oil - 1 tsp
• Red Chilly- 2 nos
• Mustard seeds - 1 tsp
• Curry leaves - 1 stem
• Salt - As required

PREPARATION METHOD:

• Cook Carrot, Onion, Amara Payar / Gour Beans and Green Chilly with turmeric powder and salt in little Water.
• Add Grated coconut and mix well.
• Heat Oil in a pan.
• Add Mustard seeds and Red Chilli and let it splutter.
• Add Cooked Vegetables and Curry leaves.
• Stir well and slow down the flame and cook it for 2 mins.

Recommended Combination: Serve hot with Rice

Cauliflower Mutta Thoran / Cauliflower Egg Stir fry

Combination of Egg and Cauliflower results in a delicious thoran.

INGREDIENTS:

• Finely chopped Cauliflower- 1 cup
• Onion(finely Chopped)- 1 nos
• Green Chilly(roundly cut) - 3
• Turmeric powder - ¼ tsp
• Grated Coconut-¼ cup
• Mustard seeds – ½ tsp
• Red Chilly-2 nos
• Egg - 3 nos
• Salt – to taste
• Oil - 2 tsp
• Curry leaves- few

PREPARATION METHOD:

• Cook Cauliflower in little water, Turmeric powder and Salt.
• Beat the Eggs and keep aside.
• Heat Oil in a pan and allow Mustard seeds and Red chilly to splutter.
• Add Chopped Onion and Green Chilly and saute well.
• When Onion turns transparent, add the beaten egg,  grated Coconut and salt and stir continuously.
• Add Cooked Cauliflower along with Curry leaves  and saute well.
• When the thoran becomes dry, remove from fire.

Recommended Combination: Serve with Rice / Chappathi / Dosa.

Red Beans and Raw banana stir fry / Vanpayar Kaya Thoran

This is a delicious thoran which can be a good side dish for rice. Its rich in protein and iron.

INGREDIENTS:

• Red Beans -  ½ Cup
• Raw Banana(cut into small pieces) - ½ Cup
• Grated Coconut – 1 cup
• Turmeric powder - ½ tsp
• Cumin seeds- pinch
• Garlic pod - 1 nos 
• Chilly powder - 1 tsp 
• Mustard seeds - 1 tsp
• Red chillies - 2 nos
• Coconut Oil - 1 tsp 
• Curry leaves - A few
• Salt to taste

PREPARATION METHOD:

• Cook Red Beans/ Vanpayar in a Pressure cooker with Turmeric Powder and Water for 3 -4 whistle. 
• Crush Coconut, Cumin seed, Chilly Powder and Garlic. 
• Heat oil in a pan.
• Cook the banana with Turmeric powder, Salt and Water.
• Once the Banana is cooked well, add crushed Coconut mix and cooked Beans.
• Mix well.
• Heat Oil in a Pan.
• Add Mustrard seeds and Red chillies into it, allow to Splutter.
• When it starts to splutter, add the Urad dal and fry it.
• Add Thoran and Curry leaves and stir for a minute and remove from fire.

Recommended Combination: Serve hot with Rice.

Mint Chutney / Pudina Chutney

Mint leaves have a pleasant warm, fresh aromatic flavour with a cool after taste.Mint leaves can be used to prepare teas, syrups and side dishes like chutney or chammandi.Mint leave's extract is good for stomach.

INGREDIENTS:

• Mint leaves - ¼ cup
• Grated Coconut - 1 cup
• Green chilly - 1 nos
• Tamarind - 1 gooseberry ball size
• Pearl Onion - 1 
• Mustard seeds – ½ tsp
• Red Chilly-2 nos
• Channa Daal - 1 tsp
• Urad Daal - 1 tsp
• Oil - 2 tsp
• Salt to taste

PREPARATION METHOD:

• Heat 1 tsp Oil  in a Pan.
• Add Channa Daal, Urad daal and fry it.
• Add Mint leaves and saute for a minute.
• Grind Mint leaves, fried daal, Tamarind, Green Chilly, Pearl Onion, Coconut and Salt together to a fine paste.
• Heat  1 tsp Oil and splutter Mustard seed and Red Chilly.
• Add this to the Chutney. 

Recommended Combination: Serve with Idli / Dosa.

Veluthulli / Garlic chammanthi

Including Garlic to our diet through variety of dishes is a healthy practice. Garlic  is generally good for our stomach and will help digestion.

INGREDIENTS:

• Grated coconut - 1 cup
• Garlic - 2 nos
• Red Chilly  - 4 nos
• Curry leaves - 2 -3 leaves
• Salt to taste

PREPARATION METHOD:

• Crush all the other ingredients together.

Recommended Combination: Garlic Chammandi can be served with Kappa Puzhukku.

Apple Banana Milk Shake

This ia  variety and tasty milk shake prepared using apple and banana.

INGREDIENTS: 

• Chilled Milk - 1 cup
• Rippened Plantain - 1 no
• Apple - 1 no
• Sugar - 1 tbsp
• Cashewnut - 5 nos
• Almond - 5 nos

PREPARATION METHOD:

• Peel the Skin of  the Apple and cut it into small pieces.
• Chop the Plantain. 
• Blend Plantain, apple, sugar, cashewnut and almond smoothly.
• Add chilled milk and blend together.
• Pour it into a glass and serve.

Nei Choru / Ghee Rice

Nei Choru or Ghee rice is popular in kerala, in northern part. The taste of ghee and spices in this rice is equally enjoyed by kids and adults.

INGREDIENTS:

• Basmati rice - 2 cups
• Sliced Onions - 1 small 
• Cloves -4
• Cardamom -4 
• Cinnamon -2 inch long 
• Ghee - 4 tbsp
• Cashewnut - 12 nos
• Raisins - 2 tbsp
• Thinly sliced Onion - 1 small(for garnishing)
• Salt to taste
• Water- 4 cups

PREPARATION METHOD:

• Wash the rice and drain it.
• Heat 1 tbsp ghee in a pan 
• Fry cashews and raisins and keep it aside.
• Add 1 tbsp Ghee and fry the thinly sliced onions(for garnishing) until golden brown and remove it.
• Add the remaining Ghee in the same pan and saute all the spices for 2 minutes.
• Add sliced onions and saute the onion until translucent.
• Add the drained rice to the pan .
• Stir continuously and fry for 3-4 minutes.
• Add water and salt to the pan.
• Cover the pan with a lid and let it cook.
• Remove from the fire when the rice is cooked and all water has been absorbed .
• Garnish the rice with fried Onion, Cashewnut and raisins.

Recommended Combination: Serve hot with Chicken Curry / pickle.

Milk Shake

Milk shake is a refreshing beverage which is often served chill. It is made using  chilled milk, nuts, health drink and fruits.

INGREDIENTS: 

• Chilled Milk - 1 cup
• Rippened Plantain - 2 no
• Horlicks / any chocolate health drink - 1 tbsp
• Sugar - 1 tbsp
• Cashewnut - 5 nos
• Almond - 5 nos

PREPARATION METHOD:

• Blend Plantain, health drink mix, sugar, cashewnut and almond smoothly.
• Add chilled milk and blend together.
• Pour it into a glass.
• Now it is ready to serve.

Kappa Vattal Varuthathu / Tapioca Chips

Kappa Vattal Varuthathu is a kerala naadan tea time snake.It can be made easily at home.

INGREDIENTS:

• Kappa(Tapioca) -1 big
• Water- required for cooking
• Salt to taste
• Oil for frying

PREPARATION METHOD:

• Peel the Kappa / Tapioca and cut it into pieces.
• Boil the Kappa / Tapioca with Salt and Water.
• Drain the water when it becomes soft.
• Slice the cooked Kappa / Tapioca and spread it in a large plate or a flat surface.
• Dry it in sunlight for 2 hours. 
• (if you want to store it for longer then you may have to dry it completely.)
• Heat Oil in a Pan.
• Put the dry slices into it. 
• Fry until it turns golden colour and crisp.

Recommended Combination: Serve with Tea or Coffee

Mulaku Chammandi

This is a very tasty chammandi which goes together with Kappa Puzhukku.

INGREDIENTS:

• Green Chilly -2 nos
• Shallot / kunju ulli - 6 nos
• Salt to taste
• Coconut Oil - 1 tsp

PREPARATION METHOD:

• Crush Chilly,Shallot and Salt together.
• Add Coconut oil and mix well.

Recommended Combination: Mulaku Chammandi can be usually served with Kappa Puzhukku.

Mulappicha Payar Mezhukkupuratti / Sprouted beans Stir Fry

Sprouted Beans is healthy food rich in protein. Sprouted beans Stir Fry is very delicious and can go as a side disk with Rice.

INGREDIENTS:

• Sproted Beans - 1 cup
• Green chilly(slit) - 2 nos
• Turmeric Powder -  ¼ tsp
• Sliced Pearl Onion - 3 nos
• Coconut Oil - 1 tbsp
• Mustard seeds - ½ tsp
• Red Chilly-2 nos
• Curry leaves - A few
• Salt to taste

PREPARATION METHOD:

• Cook Sproted Beans with Turmeric Powder and Salt.
• Heat oil in a pan.
• Add mustard seeds and Red chilly and allow to splutter.
• Add Pearl Onion and fry it.
• Add Beans and Curry leaves and fry it.

Recommended Combination: Sprouted Beans Stir Fry / Mulappicha Payar Mezhukkupuratti can be served hot with rice.

Asparagus Theeyal

Theeyal is a traditional kerala dish. We can prepare Theeyal using a variety of vegetables including Asparagus.

INGREDIENTS:

• Sliced shallots(Pearl Onion) - 20 nos
• Slit Green Chilly- 4 nos
• Sliced Asparagus- ½ cup
• Grated Coconut- 1½ cup
• Red Chilly Powder - 1½ tsp
• Coriander Powder- 1½ tsp
• Turmeric Powder-¼ tsp
• Fenugreek Powder- a pinch
• Tamarind - A gooseberry sized ball
• Water - ½ cup
• Curry Leaves - a few
• Salt to taste
• Oil - 2 tsp

PREPARATION METHOD:

• Heat 1 tsp of oil in a pan add grated coconut and saute till brown.
• Add chilly powder and coriander powder and stir for a few minutes.
• Remove from fire and allow to cool.
• Grind it to a fine paste.
• Soak tamarind in ¼ cup of warm water and take the extract from it.
• Heat remaining oil in a pan.
• Add sliced onions, green chilly and saute, till they turn golden brown colour.
• Add sliced Asparagus and saute for another 3 minutes.
• Add turmeric Powder,salt and water,allow to cook.
• Add tamarind juice and allow to boil.
• Add coconut paste and let it to boil till the gravy thickens and oil seperates.
• Remove from the fire and add curry leaves.
• Sprinkle fenugreek powder and mix well.

Recommended Combination: Asparagus  Theeyal can be served with Rice.

Veluthulli Achar / Garlic Pickle

Garlic Pickle is very good for digestion and can be prepared very easily.

INGREDIENTS:

• Garlic Pods - 15 nos
• Nicely sliced Ginger - 1 tsp
• Gingely Oil - 3 tbsp
• Chilly Powder - 2 tsp
• Mustard seeds - 1 tsp
• Fenugreek powder - ¼ tsp
• Asafoetida Powder - ¼ tsp
• Lemon Juice - 1 tbsp or  Vinegar - ½ tsp
• Salt to taste

PREPARATION METHOD:

• Heat Oil in a pan.
• Put Mustard seed into the Oil and let it splutter.
• Add sliced Ginger and Garlic and saute for 5 minutes.
• Add Salt and mix well.
• Add Chilly powder, Fenugreek powder and Asafoetida Powder to the hot Oil and remove Pan from fire.
• Add Vinegar or Lemon juice to it and mix well.

Recommended Combination: Serve with Rice / Chappathi / Dosa.

Soya Roast

Soya is rich in protein and fiber. This is a dry side dish which is good to go with Chappathi, Appam or Rice.

INGREDIENTS:

• Soya chunks - 1 cup
• Onion - 1 nos
• Ginger and garlic paste - 1 tbsp
• Slit Green chillies - 4 nos
• Coriander powder - 1 tsp
• Red chilly powder - 1 tsp
• Garam Masala Powder - ¼ tsp
• Turmeric powder - ¼ tsp
• Tomato - 1 no
• Pepper Powder - 1 tsp
• Oil - 2 tbsp
• Red Chilly -2 nos
• Mustard seeds -1 tsp
• Salt - As reqd

PREPARATION METHOD:

• Soak soya chunks in hot water for 15 minutes.
• Drain the chunks and put them in cold water.
• squeeze the chunks out of water and keep aside.
• Cut each balls into 2 pieces.
• Heat oil in the pan.
• Add Onions, Green Chillies, ginger and garlic paste.
• Fry Onions till it turns transparent.
• Add Tomatoes and sauté well.
• Add red chilly powder, turmeric powder, coriander powder, garam masala Powder, salt and sauté .
• Add Soya into it.
• Slow down the flame and cover the pan and let it cook for 10 - 15 mins.
• Add Pepper powder to the curry and mix well.
• Turn off the stove when the gravy becomes dry.

Recommended Combination: Serve hot with Rice / Chappathi / Appam

Apple Achar / Apple Pickle

Pickles can be prepared using both vegetables and fruits. Green crispy apple is one such fruit which can be used to prepare the pickle.

INGREDIENTS:

• Chopped Apple - 1 nos
• Gingely Oil - 2 tbsp
• Chilly Powder - 2 tsp
• Mustard seeds - 1 tsp
• Fenugreek powder - ¼ tsp
• Asafoetida Powder - ¼ tsp
• Salt to taste

PREPARATION METHOD:

• Heat Oil in a pan.
• Put Mustard seed into the Oil and let it splutter.
• Add Chilly powder, Fenugreek powder and Asafoetida Powder to the hot Oil and remove Pan from fire.
• Add this Oil and Salt to chopped Apple and mix well.

Recommended Combination: Serve with Rice / Chappathi / Dosa.

Fish Curry in Tamarind Juice

Tamarind juice give a distinct taste to the fish curry. We can use King Fish (Neymeen) or Pomfret (Aavoli) to make this fish curry.

INGREDIENTS

• Fish (King Fish or Pomfret) - 500g or 1lb
• Chopped Ginger - 1 tsp
• Green Chilies (slit) - 4 nos
• Sliced Onion - 2 tbsp
• Tamarind - A gooseberry sized ball
• Tomato - 1 medium size
• Coriander powder - 1 tbsp
• Chilly powder - 1 tbsp
• Turmeric powder - ¼ tsp
• Fenugreek powder - a pinch
• Coconut Oil - 1 tbsp
• Curry leaves - few
• Salt to taste

PREPARATION METHOD:

• Clean and cut the fish into pieces.
• Soak tamarind in ¼ cup of warm water and take the extract from it.
• Heat 1 tsp oil in a pan or chatti.
• Add sliced onions and saute for a minute.
• Add ginger, garlic, green chilly and saute well.
• Add chilly powder and corriander powder into it and stir well till the raw smell goes.
• Grind tomato to fine paste.
• Add this paste into the pan. 
• Add turmeric powder, salt and tamarind juice along with little water and allow to boil.
• When it starts boiling, add the fish pieces and allow to cook.
• When the fish is cooked well sprinkle fenugreek powder and remove the curry from fire .
• Add curry leaves and remaining coconut oil.

Recommended Combination: Serve hot with Rice, Chappathi, Appam

Mango Milk Shake

Milk shakes makes our body cool, espacially during summer. Try to serve this easy dish with its chillness.

INGREDIENTS:

• Mango - 1 nos
• Milk - 1 cup
• Sugar - 1 tbsp 

PREPARATION METHOD:  

• Peel off the skin of mango and cut it into small pieces.
• Blend  mango and suger smoothly.
• Add milk(chilled milk) and blend the mixture together. 

Asparagus Mezhukkupuratti / Asparagus Stir Fry

For Vegetarians Asparagus is a good healthy option to make a variety of dishes. You can make delicious naadan dishes easily using Asparagus.

INGREDIENTS:

• Asparagus (sliced) - 1 Cup
• Sliced Onion - 2 tbsp
• Turmeric powder - ¼ tsp.
• Crushed Chilly - 1 tsp
• Salt to taste
• Oil -2 tbsp

PREPARATION METHOD:

• Cook asparagus in little water along with turmeric powder and salt.
• Heat oil in a pan.
• Add sliced onion and saute a minute.
• Put the cooked asparagus and crushed chilly into it and fry utill it turns golden brown.

Recommended Combination: Serve hot with Rice.

Apple chammandi

It is a variety Chammandi. The Sweet and sour taste of Green Apple and the Spicy Chilli results in a good combination.

INGREDIENTS:

• Green Apple - 1
• Grated coconut - ½ cup
• Pearl Onion - 1 no
• Green Chilly - 3 nos
• Curry leaves - 2 -3 leaves
• Salt to taste

PREPARATION METHOD:

• Peel the Skin of the Apple and cut it into small pieces.
• Grind all the other ingredients with Apple without using water.

Recommended Combination: Apple Chammandi can be served with Rice or Dosa / Idli.

Avocado Chutney

Avocado is a healthy fruit containing fiber, fat and vitamins. We can include Avacado in our food through a variety of simple dishes.

INGREDIENTS:

• Ripe avocados - 1 big
• Green chilly - 1 nos
• Tamarind - 1 gooseberry ball size
• Pearl Onion - 1 
• Salt - to taste

PREPARATION METHOD:

• Cut avocados in half.
• Remove seed and scoop out avacado from the skin.
• Grind Avocado, Green Chilly, Tamarind, Pearl Onion and Salt Together. 

Recommended Combination: Chammandi can be served with Chappathi / Dosa / Idli.